Thread: Jersey's "Me Too" Journal

Thanks for the advice Rock. I pretty much came to that conclusion also that CG bench was much better then extensions. If you look back thru this journal, you'll see I heavily relied on CG bench of all types. If I remember correctly I got up to 260 x 5, cg flat bench.

Yeah, I think it was you who originally told me to start doing CG Bench a long time ago!! LOL, just throwing the advice back at you

You'll get through the injury JD. I know it takes awhile but you'll do it!!

Reverse grip bench is one I never tried. It just seems like it would be awkward.

Originally Posted by Paynne

Reverse grip bench is one I never tried. It just seems like it would be awkward.

I tried reverse yesterday and didn't like it. I think CG is the best overall.

How is everything going JD??

Not sure. They signed me off in PT, and the ultrasound, massage, and exercises definitely helped. So after 4 weeks of abstinence, yesterday I tried a upperbody wo using very light weight. Felt fine during the workout, but almost immediately afterwards, my left forearm muscles felt weird, and for most of the day they throbbed, not pain, but like a strange 'activity'. Don't have a good feeling about this. I think as soon as I try to increase the weight to any where close of what I was doing, I'll be right back to where I was. Funny how between my PT's and orthopedic doc, no one can tell me how to proceed from here. Should I just give it more rest? Should I stay with light weight and continue? The advise is always the same. If it starts to hurt, then stop. Well it's not that black and white.

Here was that workout btw. Maybe I should have started with lower volume, but I want to get some sort of stimulation . I'm thinking maybe I should lower the reps to the 8-10 range instead. 135 x 15 for example is roughly equivalent to a 195 single... so is 155 x 9. It may actually be better to use slightly more weight and lower the amount of repetitive motions. Who knows, I just need to experiment.

Thursday, December 16th

DB Curls
15's x 15
20's x 15
25's x 15

CG Bench Press
bar x 10
115 x 15
135 x 15
135 x 15

One Arm Extensions
20 x 15/15
20 x 15/15
20 x 15/15

Reverse Curls
45 x 15
45 x 15
45 x 15

Wrist Curls
10's x 15 front, 15 reverse
10's x 15 front, 15 reverse
10's x 15 front, 15 reverse

With every movement, I focused on good form and slow reps. Now that I've typed it out, maybe I did too much but the weight wasn't a challenge at all. Like I said before, arm felt fine during the whole thing. It wasn't until about an hour afterward, then it felt odd and the muscles appear to have bouts of spasms. Feels fine this morning though.

Oh I hate doctors!!! It's like they just don't care when it comes to advice on proceeding with w/o. I guess they don't because if you hurt yourself, oh well- your back for more business. Anyway, does look like alot. Bear in mind you prob have tendonitis which comes from overuse. How do you stop overuse?!? Don't overuse it LOL. Come back in slowly buddy. I would definately cut out the one arm ext and reverse curls for now. Try a few light sets of HS Incline and see how you do.

Originally Posted by JerseyDevil

Not sure. They signed me off in PT, and the ultrasound, massage, and exercises definitely helped. So after 4 weeks of abstinence, yesterday I tried a upperbody wo using very light weight. Felt fine during the workout, but almost immediately afterwards, my left forearm muscles felt weird, and for most of the day they throbbed, not pain, but like a strange 'activity'. Don't have a good feeling about this. I think as soon as I try to increase the weight to any where close of what I was doing, I'll be right back to where I was. Funny how between my PT's and orthopedic doc, no one can tell me how to proceed from here. Should I just give it more rest? Should I stay with light weight and continue? The advise is always the same. If it starts to hurt, then stop. Well it's not that black and white.

I hope you are seeing a "sports doctor"......Having the right doc definitely make a difference. I'd take it slow as far as your weight and volume goes. Just keep adding a 10 pounds a week. Before you know it you'll be back at it with the weights you used to do. It might take two months but you'll still be injury free (if you are smart about it) I'm speaking from recent experience since it took me almost a year to recover from that damn hernia.

Rock and YM, I truly appreciate your input. Believe it or not my doc advertises himself as a 'sports doc". Not blaming him though. When it comes down to it, it is me that has to decide what is good or bad.

I joked with a friend at the gym who is aware of my problems, and said "well if I bomb this time around, I'll just take up golf". He looked at me with a serious look, and said dude, with your injury, golf would be the worst thing you could do. DOH! He's right! Maybe shuffleboard or canista?

Originally Posted by JerseyDevil

Here was that workout btw. Maybe I should have started with lower volume, but I want to get some sort of stimulation . I'm thinking maybe I should lower the reps to the 8-10 range instead. 135 x 15 for example is roughly equivalent to a 195 single... so is 155 x 9. It may actually be better to use slightly more weight and lower the amount of repetitive motions. Who knows, I just need to experiment.

Thursday, December 16th

DB Curls
15's x 15
20's x 15
25's x 15

CG Bench Press
bar x 10
115 x 15
135 x 15
135 x 15

One Arm Extensions
20 x 15/15
20 x 15/15
20 x 15/15

Reverse Curls
45 x 15
45 x 15
45 x 15

Wrist Curls
10's x 15 front, 15 reverse
10's x 15 front, 15 reverse
10's x 15 front, 15 reverse

With every movement, I focused on good form and slow reps. Now that I've typed it out, maybe I did too much but the weight wasn't a challenge at all. Like I said before, arm felt fine during the whole thing. It wasn't until about an hour afterward, then it felt odd and the muscles appear to have bouts of spasms. Feels fine this morning though.

Glad you can do something other than squats. Just take it easy. Trust me you want to go heavy but take your time

Originally Posted by JerseyDevil

I joked with a friend at the gym who is aware of my problems, and said "well if I bomb this time around, I'll just take up golf". He looked at me with a serious look, and said dude, with your injury, golf would be the worst thing you could do. DOH! He's right! Maybe shuffleboard or canista?

He didnt say 'dude'

Damn man.. I dont know what to tell ya. Like you said, its up to you.

You caught that huh Jake . I have a bad habit of editing after I post. As far as I know, you are only one of two people on IM that knows my real first name.

JD, how do you do your reverse wrist curls?

http://www.exrx.net/WeightExercises/...WristCurl.html

Originally Posted by Duncans Donuts

JD, how do you do your reverse wrist curls?

Why do you ask?

Hey JD how's it going ?

just noticed your B-day is coming up . Almost a Xmas baby !

Originally Posted by JerseyDevil

Rock and YM, I truly appreciate your input. Believe it or not my doc advertises himself as a 'sports doc". Not blaming him though. When it comes down to it, it is me that has to decide what is good or bad.

I joked with a friend at the gym who is aware of my problems, and said "well if I bomb this time around, I'll just take up golf". He looked at me with a serious look, and said dude, with your injury, golf would be the worst thing you could do. DOH! He's right! Maybe shuffleboard or canista?

Hey Jersey -

I've seen lots of "sports doctors" - it took 5 of 'em to find my hernia Maybe you need a second and/or third opinion. It can't hurt to have someone else's opinion

You have the mindset to overcome it

Thanks YM. In my case I don't think I want them to find anything . My fear is it is arthritis, since as I'm sure you know, arthritis will only get progressively worse.

That said.... You guys are going to think I'm nuts, but oh well.

Saturday, December 18th

Bench
bar x 10
135 x 8
155 x 8
185 x 8
205 x 10

Amazing how after just 4 weeks, I already was losing the 'mind/muscle connection'. Weight felt light, but my arms were wobblely on all sets. The last set, 205 seemed hard to push 10, yet on the last rep I paused it on my chest and pushed it up easy.

DB Incline Press
45's x 8
55's x 8
70's x 12
80's x 12

These felt great. In the past, doing DB's seemed to be harder on the elbow, but today at least... no problem.

Seated Military Press
bar x 10
95 x 8
115 x 8

Stopped right there. Didn't feel good at all. Of course now I'm paranoid, but any sign of discomfort... I'm outta there.

HS Shoulder Press
100 x 8
150 x 8
190 x 8
240 x 6

Arm has felt fine after the workout. Will be interesting to see if it still feels ok tomorrow.

Oh Jd, jd, jd, jd. What are we going to do with you LOL! Nice w/o.

Your weights are still up there!! Hope you are alright today.

Yeah, I know. I'm a dork. Elbow feels fine today!

Mmmm.... just got back from stuffing myself at Don Pablo's .

Sunday, December 19th

Warm up on exercise bike, 100 rpm for 5 minutes

Squats
bar x 10
135 x 5
185 x 5
225 x 5
275 x 7
275 x 8

Decided to go a bit lighter on squats today. Used a slightly narrower stance then usual, and went a few inches deeper.

SLDL's
135 x 5
185 x 5
225 x 5
275 x 5

First time doing these in 5 weeks. I never thought they bothered my elbow, but now that I've tried them fresh, I can feel a little bit of stress. It's been several hours and I don't seem to feel any ill effects.

Leg Extensions
150 x 10
210 x 10
255 x 17

Good job on the workouts there JD. Hope that elbow continues to be good to you!

Thanks Matt. I have a theory which I'm going to test here in the next week or so. For the last few months I've been working out at 6:00 am. I'm starting to think, even with warmups, this isn't a good idea for my arm. When I did do a light wo in the morning last week, my arm felt odd all day. Over the weekend, I didn't go up until late afternoon and did a heavier wo. It felt fine, could barely tell I did anything. Could be a coincidence, but it kind of makes sense that early morning it's just not limber. It may be back to evening wo's in an overcrowded gym for me.

Originally Posted by JerseyDevil

Thanks Matt. I have a theory which I'm going to test here in the next week or so. For the last few months I've been working out at 6:00 am. I'm starting to think, even with warmups, this isn't a good idea for my arm. When I did do a light wo in the morning last week, my arm felt odd all day. Over the weekend, I didn't go up until late afternoon and did a heavier wo. It felt fine, could barely tell I did anything. Could be a coincidence, but it kind of makes sense that early morning it's just not limber. It may be back to evening wo's in an overcrowded gym for me.

Welcome to the crowd Your theory makes sense to me

Good Leg workout!